Mindwire Neurofeedback Brain Training Series: Week 2- Self Regulation Skills

Breathwork, relaxation, and positive visualization can all have significant benefits for brain and mental health. Breathwork techniques such as deep breathing and pranayama have been shown to reduce stress and anxiety, improve focus and concentration, and increase overall feelings of well-being. Relaxation techniques such as progressive muscle relaxation, guided imagery, and meditation can also reduce stress and anxiety, lower blood pressure, and improve sleep quality. Positive visualization, or the practice of imagining positive outcomes and experiences, can help reduce negative self-talk and increase feelings of optimism and resilience.

These practices all have a positive impact on the brain and mental health by activating the parasympathetic nervous system, which is responsible for relaxation and restoration. By reducing stress and promoting a sense of calm, breathwork, relaxation, and positive visualization can help improve overall brain function, cognitive performance, and mental health. They can also be useful tools for managing conditions such as depression, anxiety, and PTSD.

Challenge Exercises: Quick Calm Technique (Practice this each day for 5-10 min. p/day)

1. Rate the level of your emotion on a scale from 1-10.
2. Breathe deeply, slowly and in a regulated manner.
3. Relax and release tension in your body. Do a quick mental scan from head to toe. Identify where you are holding tension and consciously release that tension.
4. Calm Place and Smile. Think of a predetermined positive thought and smile on purpose.
5. Re-rate your level of the original emotions on a scale from 1-10.